Front-Kick Jumping-Jack
Elevate your cardio with the Front-Kick Jumping-Jack. This high-energy fusion builds coordination and explosive power while keeping your heart rate soaring for maximum calorie burn.
The Front-Kick Jumping-Jack mainly works the quads, shoulders, calves / shins and glutes & hips. No equipment needed: it uses just your bodyweight.
Front-Kick Jumping-Jack Muscles Worked
Primary
Quads (quadriceps femoris); Front Shoulder (anterior deltoid); Upper Calf (gastrocnemius); Glutes (gluteus maximus)
How to do the Front-Kick Jumping-Jack
Setup
Stand tall with your feet together and your hands down by your sides. Ensure you have enough open space to jump and kick comfortably.
Movement
The Jump: Simultaneously jump your feet out to the side while bringing your arms overhead, just like in a standard jumping jack.
The Landing: As you jump your feet back together, instead of staying stationary, shift your weight to one leg.
The Kick: In the same motion, lift the opposite knee and perform an explosive front kick with that leg.
Repeat: Return to the starting position and repeat the pattern, alternating which leg performs the kick with each jumping jack cycle.
Key Tips
Core Engagement: Keep your core tight throughout the movement to maintain balance, especially during the kick phase.
Control: Focus on a smooth transition between the jumping jack and the kick to maintain constant heart rate elevation.
Range of Motion: Kick at a height you can manage while maintaining proper upright posture.
Front-Kick Jumping-Jack FAQs
What muscles does the Front-Kick Jumping-Jack work?
The Front-Kick Jumping-Jack mainly works the quads, shoulders, calves / shins and glutes & hips. The main muscles are the quadriceps femoris, anterior deltoid, gastrocnemius and gluteus maximus.
What equipment do you need for the Front-Kick Jumping-Jack?
None. The Front-Kick Jumping-Jack is a bodyweight exercise, so you can do it anywhere.
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